11 Resolutions For a Better You—Proven by Science

Written byjoshua becker ·

“Good habits make all the difference.” —Aristotle

It is wise for each of us, from time to time, to stop and evaluate our lives as we seek to make the most of them.

The start of a calendar year provides an opportunity to look back at the decisions that shaped our lives during the past year and gives us an extra push to make adjustments for the next one. Every new January represents a natural opportunity to evaluate the direction of our lives, adjust course if necessary, adopt new habits, or make healthy changes. Birthdays can often serve the same purpose.

Regardless of the time of year, self-reflection is important. Consider then, these 11 resolutions for a better you—proven by science. It is, after all, our habits that determine the course of our lives.

1. Exercise. Most of us recognize the benefits of physical exercise: healthy bodies, healthy minds, and healthy confidence. Some studies indicate exercise contributes to a positive body image even prior to any body weight or shape change—with as little as two weeks of regular exercise. And with increasing study centered around the effectiveness of minimalist workouts, each of us should be able to find the time to get started.

2. Less television. Those seeking intentionality realize the negative influence television has on their mind: it impacts our worldview, encourages consumerism, oversimplifies life, and results in less life satisfaction. Even more drastic, scientists are beginning to discover the habit of watching too-much television may be negatively impacting our life expectancy as well. Nobody is telling you to throw your television in the nearest dumpster, but deciding to cut back in the next year may be one of the best decisions you could ever make.

3. Go outside. According to recent studies published in the Journal of Environmental Psychology, simply spending time outside with nature contributes to increased energy, wards off feelings of exhaustion, and results in a heightened sense of well-being. Of course, simply walking from your front door to the car door doesn’t count. So make a point this coming year to find an excuse to be outside—you can always start with a simple walk around the block each evening.

4. Read fiction. Recently, researchers have begun studying the physical impact reading stories has on our brain. As you might expect, they are discovering reading results in heightened connectivity and brain activity—sometimes, even up to 5 days after the book has been completed. If you read fiction, you already know this to be true. If you don’t, this could be your year to start. You may enjoy beginning with The Hunger GamesorDivergent.

5. Give. Numerous studies show charitable giving boosts happiness and reduces stress—especially when the generosity promotes positive social connection. If you don’t already, find a cause or person you believe in and offer them consistent monthly support. They will benefit. You will benefit. And the world will be a better place.

6. Serve. Volunteering provides great value for our lives and the lives of those we choose to enrich. One study from the Wharton School at the University of Pennsylvania, Harvard Business School, and the Yale School of Management found that when a person volunteers his or her time, they begin to feel like they have more time and are more efficient. Additionally, volunteers feel better about themselves, experience lower stress levels, and develop a deeper connection with others. The golden number appears to be 100 hours per year (2 hours/week).

7. Buy less stuff and more experiences. In studies presented at the Society for Personality and Social Psychology, researchers suggest that buying life experiences rather than material possessions leads to greater happiness for both the consumer and those around them. Decide today to spend less money this year on possessions and more money on meaningful, memorable experiences. You’ll be glad you did in more ways than one.

8. Display gratitude. Psychologists have scientifically proven that one of the greatest contributing factors to overall happiness in your life is how much gratitude you show. And it can be experienced with as little as three expressions each day (“Thank you for…”). Getting started is so easy and beneficial. It could be the easiest decision you make all year.

9. Practice smiling. In a fascinating study conducted at the Michigan State Business School, customer service professionals who fake a smile throughout the day worsen their mood. But people who smile as a result of cultivating positive thoughts improve their mood and withdraw less. Simply put, one easy way to improve your mood throughout the next year is to intentionally recall pleasant memories or think more positively about your current situation—and then smile because of it.

10. Stop and just play. Our world is becoming increasingly busy and the temptation to measure our worth by external factors continues to grow. As a result, taking time to slow down and just play is becoming increasingly rare. But play is fun and enjoyable. Play enriches the lives of children by exercising their mind and body. And it has the same positive effect on adults. So make an extra point to just slow down and play constructively with your friends or kids.

11. Determine to be happy. Two experimental studies published in The Journal of Positive Psychology this past year offer ground-breaking research on the cultivation of happiness. Based on the experiments, participants who listened to “happy” music and actively tried to feel happier reported the highest level of positive mood afterwards—more so than those who simply listened to the music. In other words, determining to be happy is a productive decision towards achieving it.

Adopting 11 new habits at one time is almost certainly too much to ask. But choose one or two specifically. And then, give it 29 days. You’ll be surprised how quickly they become habit.

About Joshua Becker

Writer. Inspiring others to live more by owning less.WSJ Bestselling author of The More of Less.

hi, I found your article to be refreshing as well as wise. I enjoyed it so much I mentioned it on my blog along with some of my responses to your ideas. I hope you do not mind my doing that.
You have some great ideas which were all things that I’d recognized as being beneficial but which could use some of my attention once more. Sometimes we have to mindfully put in to practice things which we know to be good, but which can get lost in the hassles of life or merely from our own depression. Here the “act as if” rule would definitely apply and would most likely be effective in raising our spirits.

Cool this article came up when I tested a search of “Joshua Becker University of Pennsylvania” — due to the text in #6. Oddly, I have considered doing similar research myself, because of all my time spent volunteering. And of course I absolutely LOVE the golden number (3.618033…) — the spiral was on the chuppah at my wedding!

#3 won’t work for me. No sidewalks on our road and people drive crazy. I’d be turned into a pancake! So i’ll stick with mr treadmill and mr. DVR instead since it’s safer and i almost always have a bunch of great stuff on the DVR to watch while walking. Not much at the moment but that’s b/c i went a little overboard on the last DVR clear out. UGH.

I just upgraded to TiVo Roamio, love it, four tuners but still watch selectively, documentaries, old westerns, amateur film shows like “film school shorts” and “Imagemaker.” Bill Maher, and a couple of automotive reality shows, and other select ones for indulgence like, million dollar listing LA. lol.

took psychology recently when returning to college at age 47, so I know about the “determine to be positive” suggestion, however, I believe allowing the full spectrum of experiences and not clinging to happy is also important for maximum sanity. Thanks

One thing I find fun that’s not listed here is, engaging with the people around you, making eye contact, saying hello, and even striking up conversations with total strangers in the grocery store, on public transportation, and occasionally in restaurants when appropriate. I find engaging with others, especially strangers, very enriching. Thanks

Another conspicuously missing here is MUSIC, either listening to or playing an instrument regularly, especially drums…even if not proficient…for this matter, any CREATIVE OUTLET I find very satisfying.

APPRECIATING ANIMALS, either watching or engaging with, enhances life for me.

Joshua, a Facebook friend of mine posted this coming into 2016. It is EXCELLENT! Thanks so much for this concise list. It’s nice to see affirmation of what I thought and have encouraged for years. The only thing I can think of that I would add to my personal list is spending time each morning in prayer and reflection. As a Christian, I find that invaluable, necessary to “get my head on straight” each morning. And I know there are scientific studies that have backed that up. Have a geat 2016! Thanks again.

Why is it specifically stated to read Fiction? I love to read and don’t really watch television, aside from a few movies and many documentaries on Netflix.
But my reading preferences are Nonfiction, particularly historical and self help books. Just can’t get into Harry Potter or Hunger Games.
Is it for the imagination?
Just found your site and love it!
Thank you.
By the end of next year I hope to be rid of of all my stacks of boxes and stuff I don’t use or need. I truly have been looking for information and inspiration on how to go about becoming minimalist.

At least for kids, reading fiction increases empathy–probably because in fiction you experience the thoughts, motivations and feelings of characters. Some narrative nonfiction may also achieve this, as well as biographies, I would guess.

I would say that reading fiction, good literature in particular, works well for everyone, not just kids, to increase empathy and imagination. Ask for assistance from a librarian to find fiction that will appeal to you; then, after a bit of practice you’ll find it to be easy. I am even able to find fiction that will appeal to other people, even if it doesn’t appeal to me.

I would add one more item to your list. Ta Dah here it is 12. learn a new skill, something you set aside time to do on a regular basis and then do it. Be it painting, learning a new language, how to change the oil in your car, fix a real meal, garden, anything. When you immerse yourself in learning a new skill-the benefits are many. But the greatest benefit is being confident in your own ability to learn, turn off your mind and concentrate on your new skill. And satisfaction of doing a good job.
I love your blog. It has helped me so much. Happy New Year.

Not bad – but it isn’t enough to make negative instructions – what should one do instead of messing with one’s cell phone? How about “deliberately forget your cell phone at home on charge once in a while and engage with the world instead”?

#4 Read fiction….Read the Classics….One year I read Moby Dick, War and Peace (no I didn’t finish that one), A Farewell to Arms, and the best one of the Russian writers was The Death of Ivan Illysh plus The Wizard of OZ….The best year of my life….BTW, I do #8 EVERY morning. Sometimes it is hard to write a gratitude list but Just get your “big chief tablet” out and start….I promise you will have a great day if you do this every morning.
As to smiling…totally agree with that. And just remember “No one comes into your life by accident. You are there to learn or you are there to teach”.